About ActiveCare PT:

Our therapists are licensed in New York State and active members in the American Physical Therapy Association. We have advanced training in joint mobilization and myofascial release techniques.

We are dedicated practitioners with a passion for the profession and a comprehensive, holistic approach to treatment and healing. We treat each patient as an individual and treat the whole person, with a plan of care designed to meet the patient’s set goals for health, functionality and a return to work, tasks and activities. We network with a team of physicians, chiropractors, acupuncturists and massage therapists in order to provide guidance to other modalities that may be effective in the patients’ care.

Physical Therapist and owner Karena Wu is a graduate of the Program in Physical Therapy at Columbia University and is affiliated with several healthcare organizations in New York City. She is certified as a Strength and Conditioning Specialist, Kinesio Taping Practitioner and Pilates Instructor, and uses SpiderTech Taping.

ActiveCare is primarily an out-of-network facility. We accept all insurance with out-of-network benefits and file for most major insurance plans. We work with all prospective patients to create workable payment plans regardless of insurance coverage.

ActiveCare’s administrators provide seamless and efficient concierge-style client service to all of our patients. And the whole ActiveCare team makes sure your time with us is a beneficial, productive and enjoyable experience.

ActiveCare Physical Therapy, Inc.

Ankle Balance/Proprioception Requirements for Soccer Play

In playing soccer, you need a lot of ankle joint awareness to make the sprinting, quick stops and sudden turns that the game requires. This awareness is called proprioception, and it can be improved through specific exercises that develop balance, strength and endurance.

The proprioceptors are responsible for joint awareness, such as your position in space and for your reflexive muscle contraction. When the body has to change direction quickly, the muscles have to reflexively respond so that the joint is stable and you don’t sprain the ankle. Good stuff, right? Yep! Here are tools and exercises that can build this body awareness for joint receptors and proprioceptors:

For balance, try the Bosu Ball, that funny-looking half-ball you see in gyms. By standing on it and shifting your weight, you can increase your balance and stability. The same can be done with a balance board, which looks like a board set atop a fat rolling pin or a DynaDisc, which is a cushioned disc. In essence, anything that challenges the balance will help increase your body awareness, or proprioception.

To build strength in the ankle joint, you can use a Thera-Band, which is the big stretchy rubber band, oftentimes found in Physical Therapists offices. Lie on your back, loop the band over your foot, straighten the leg and move your ankle in four different directions. You will build pure brute force in the ankle by following a continuous motion of toes up, toes down, toes in, and toes out. Do three sets of 10 in each direction. Repeat for the other leg.

You also need to make sure your ankle muscles have the endurance to last the entire game. To do that, apply the general principle of low load and high repetitions, and do three sets of 20 in each direction with each leg.

By doing these simple exercises over time, you can get your proprioception on and get your soccer game up to speed!